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Title:   Salmon with Beets and Lentils

Nutrition facts

Serving Size 1 fillet (1/4 recipe)
Amount per serving
Calories 431 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 13g 20%
  Saturated Fat 0g 0%
Cholesterol 68mg 23%
Sodium 894mg 37%
Total Carbohydrates 28g 9%
  Dietary Fiber 10g
Protein 51g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 4
If you make the lentils and beets ahead of time, this dish is easy to assemble.
3small fresh beets(about 10 ounces), trimmed and scrubbed
Salt and freshly ground black pepper
1/2cup dried lentils, rinsed
1cup Homemade Chicken Stock , or canned low-sodium chicken broth, skimmed of fat
1clove garlic
2sprigs fresh thyme
1 1/2teaspoons olive oil
2tablespoons balsamic vinegar
1/2teaspoon ground coriander
4six-ounce salmon fillets, skin on
1large shallot, finely chopped
1/3cup dry white wine
1 1/2pounds fresh spinach, washed and stemmed
1/4cup fresh orange juice
1tablespoon Dijon mustard
Vegetable-oil cooking spray
 1.   In a saucepan of cold water, bring the beets and 1/4 teaspoon salt to a boil. Reduce heat, and simmer until tender, about 30 minutes. Drain and cool. Peel beets, and cut into 1/4-inch pieces; set aside.
 2.   Combine 1 cup water, lentils, stock, garlic, thyme, and 1/4 teaspoon salt in a saucepan; bring to a boil. Reduce heat; simmer until tender, about 30 minutes. Drain; remove thyme stems and garlic. Add oil, 1 tablespoon balsamic vinegar, and 1/8 teaspoon pepper; toss, and keep warm. (If preparing in advance, warm over low heat before assembling dish).
 3.   Heat oven to 375°. Combine coriander and 1/4 teaspoon each salt and pepper; rub over salmon flesh. Spray a cast-iron skillet with vegetable-oil spray, and place over medium heat. When heated, add salmon, flesh side down, and cook until browned, about 3 minutes. Turn fillets, add shallots, and place skillet in oven. Cook about 4 minutes, or until cooked through.
 4.   Meanwhile, place spinach in a metal steamer basket over boiling water; season with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cover, and steam until just wilted. Remove and discard salmon skin; keep salmon warm. Place skillet over medium-high heat, and add wine, scraping pan with a wooden spoon. Reduce by half, and add orange juice, mustard, and remaining tablespoon balsamic vinegar. Add beets, and cook until heated through. Adjust seasoning, if desired. Arrange lentils and spinach on plates; place a salmon fillet on top. Spoon beets and sauce over, and serve.
  Per serving: 431 calories, 13 g fat, 68 mg cholesterol, 28 g carbohydrate, 894 mg sodium, 51 g protein, 10 g dietary fiber.

WW Points: 9
Cal: 431 ; Fat: 13 ; Fiber: 10

last edit by blozzom, 9/24/2006 2:45:16 PM

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High Protein   Meals, Entrees, and Sidedishes   RECIPES   seafood  

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